december 8, 2021

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CrossFit Queen Creek – CrossFit


Straight Through

400m Row

10 Inchworms

20 Hollow Rocks

10 Inchworms

400m Row


Deadlift – Retest Primer Day

Build to a heavy Single, around 80-90%, then:

EMOM 10 Minutes

2 Deadlifts @ 50% 1RM

Drop and reset between reps.

Reps are intended to be pulled with as much speed off the floor as possible.

: We are looking to for athletes to prime their pull for next week’s 1RM. Despite the lower percentage, we are looking for you to ask your athletes to pull the bar with the intensity they are looking to take into retest week. Speed is priority #1!

Metcon (No Measure)

4 Sets for quality

1 minute weighted Plank

20 Heavy Russian KB Swings

Plank is ideally unbroken. Add weight if possible, otherwise perform the plank without weight.

Swings are AHAP but unbroken.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

10 Hang Power Snatches 95/65lbs

100m Run

3 Burpee Muscle Ups (6 burpee pull ups)

– Hang Power Snatch: Should be a very low percentage (<60%) of an
athletes 1RM Snatch

– Run: 100m Ski/Row or 200m C2 Bike or .3/.2K AAB